dairy free

Basil Avocado Pasta

This recipe is easy and quick to make, filling but not heavy and satisfying! It is burst with flavors from basil, lemon and garlic. And it is full of goodness:

Avocado – Although high in calories avocados are amazing for you due to reducing inflammation and bloating. Basil is also a power house of nutrition, full of antioxidants, antibacterial and contains lots of vitamins and minerals such as Vitamin A, C, D, B-12, B-6, Iron, Magnesium and Calcium. Lemon Juice is a rich source of nutrients like Calcium, Potassium, and Vitamin C. It is a great immune booster and promotes healthy, glowing skin. Garlic helps to fight and prevent sickness. It contains high levels of Maganese, Vitamin B-6, Vitamin C and Selenium.

Ingredients:

  • 2 garlic cloves

  • juice of half a lemon plus some zest for garnish

  • 300g pasta (we choose edamame pasta) or 2 medium zucchini if making zoodless for a lighter version

  • 1 Avocados halved, seeded and peeled

  • 1/4 cup of basil leaves

  • 1 teaspoon olive oil

  • 2 mushrooms, thinly sliced

  • 1/4 red onion, thinly sliced

  • 1/2 cup of edamame

  • 1/2 teaspoon of sea salt

  • black pepper o taste

  • 1 tsp chilli flakes

Preperation:

  1. In a large pot of boiling water cook pasta and drain well according to cooking instructions.

  2. Place the avocado, garlic, basil, lemon juice into a blender or food processor and blend until your desired consistency. Tastes great both chunky or smooth and creamy. Feel free to add some water for creamier consistency. Season the sauce with salt, pepper and chilli flakes.

  3. Saute the onion and mushrooms in olive oil, add the edamame and season wiht salt and pepper.

  4. Toss the pasta with the sauce, mushroom, onions, edamame and serve. Note: Serves 2.

  5. We like to top ours with extra chopped basil leaves and lemon zest.

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Quinoa Scramble with Tomato and Avocado Toast

We are in spring already where daylight appears earlier, and the days get longer. While the mornings are still chilly, the afternoons tend to be sunny and warm. This also means that early season races are around the corner. Unfortunately, some of you greet allergies when training outside.

To support your increasing levels of activity as well as to reduce inflammation and seasonal allergies, include dishes that feature fresh young spring produce, whole grains, lean protein and healthy fats like olive oil, nuts, and avocado. That will help you to get fitter and leaner, stay healthy, and recover well. 

Try this recipe below.

Ingredients:

  • 6 plum tomatoes

  • 1 medium avoado

  • Salt

  • Pepper to taste

  • Zest of 1 lemon

  • 4 whole eggs

  • 1 tbsp. oliv oil

  • 200g cooked quinoa

  • 2 slices of whole grain and seeded bread, toasted

  • 1 handful fresh chives, minced

Preparation:

  1. Cut the tomatoes into bite-size pieces. Halve and pit the avocado, scoop the flesh out, and slice into triangular pieces. Season the tomatoes and avocado with salt, pepper, and lemon zest.

  2. Whisk the eggs tighter in a mixing bowl, then season the mixture with salt and pepper.

  3. Heat up a non-sticking frying pan over medium heat with olive oil and warm up the quinoa. Pour the egg mixture onto the pan and scramble it at medium heat.

  4. Arrange the tomatoes and avocado on the toasted bread, the plate the quinoa scramble on the side.

  5. Top everything with minced chives. Note: Serves 2

 

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Salmon with Beets and tangy Avocado Sauce

This recipe below is well suited for the winter, lower in carbs and higher in fats and protein. Besides being delicious, it increases lean mass preservation, immunity, and sleep quality.

Ingredients:

  • 500 g beets

  • 1 tbsp. balsamic vinegar

  • 1 medium avocado

  • Juices of 2 limes

  • 1 medium green chili pepper

  • 1 clove garlic, peeled and minced

  • 400 g Salmon baked or Redfish panfried (in 1 tbsp. olive oil)

  • 1/2 bunch of fresh coriander or cilantro

  • Salt and pepper to taste

Preparation:

  1. Rinse the beets and build them in unsalted water for 30-40 minutes until tender (or buy precooked ones if you want to save time). Let them cool down, put on single-use gloves and squeeze the skin off. Slice them into bite-sized pieces and season them with salt, pepper, and balsamic vinegar. Set aside.

  2. Half and pit the avocado. Scoop out the flesh and blend with lime juice, chili pepper, and garlic until smooth. Add water if needed, season with salt and pepper, set aside.

  3. Heat the oven to 425 degrees. Season the fish fillet with salt, pepper and bake in the oven for 25+ minutes or until the flesh is cooked to your preference. If you use redfish, place the fish skin side down in a non-stick pan and fry 1-2 minutes until 80% cooked. Flip it over, remove from the heat and allow to rest for another minute. If the fish is done, a cake tester should easily slide through the flesh.

  4. Toss the coriander or cilantro with the beets, season with salt, pepper, balsamic vinegar to taste. Put the mixture on a plate and top with the fish fillet. Pour 2 spoons of the avocado sauce beside the fish and serve the rest on side. Bon appetite. (Notes: Serves 2)

Nutrition inför with salmon

Nutrition inför with salmon

Polenta with Oranges, Cranberries, Almonds, and Cinnamon

We get it: Fall mornings are hard. Your bed is comfortable and the weather is chilly, and the idea of making breakfast may not sound inviting. The breakfast below will make getting out of bed on a chilly morning worth it. Here are some benefits of polenta: It contains both protein and fiber to keep you full, is gluten-free, rich in complex carbohydrates, contains essential minerals and vitamins. Give it a try.

Ingredients:

  • 1000 ml water

  • 1 teaspoon salt

  • 150 g polenta

  • 1 orange

  • 1 blood orange

  • 100 g finely chopped almonds

  • Maple or date syrup, to taste, optional

  • Fresh mint leaves

  • 50 g dried cranberries

Preparation:

  1. In a sauce pan, over medium high heat, bring the water and salt to boil. Whisk in the polenta. Reduce the heat to low and cook, stirring constantly for 5 minutes until the polenta is smooth. Cover the pan, remove it from the heat, and set aside.

  2. Rinse and dry the oranges, grate them from their zest. Slice the flesh into wedges, remove the white membrane and seeds.

  3. Heat up the polenta and adjust the texture to your liking with a splash of water. Add the almonds, season with orange zest and maple or date syrup (if used) to taste. Add more salt if needed. Remove the pan from the stove, serve the polenta in bowls topped with cranberries, cinnamon, mint leaves and orange salad on side. (Note: serves 4).

Tip:

  • For a post training meal or lunch, mix the cranberries and cinnamon into the polenta and pour it into a container, lined with parchment paper. Let it cool down, slice into squares to wrap and bring along.


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Spicy Peanut Veggie Noodle Bowl

This is an easy lunch or dinner bowl, customizable with your favorite veggies and noodles – fast, fresh, and flavorful! We add whatever veggies we have in the fridge and throw them in raw which is what we love. If you are following this recipe and prefer a cooked veggie, you can toss them into the sauce while the pasta cooks. Or add roasted veggie. Miss seafood or meat...just add a grilled portion on top, you have options based on preference. Serves 4.

INGREDIENTS:

  • 1 batch Spicy Coconut Peanut Sauce (recipe below)

  • 8 ounces / 4 servings pasta (long noodle spaghetti, we like organic edamame spaghetti)

  • ½ head broccoli, chopped bite size

  • 1 cup edamame

  • 2 large carrots, cut into matchsticks or spiralized

  • 3 green onion, sliced

  • ¼ cup peanuts, chopped

  • 1 tablespoon sesame seeds

PREPARATION:

  1. Prepare Spicy Coconut Peanut Sauce (recipe below); set aside.

  2. Cook pasta according to directions.

  3. While pasta cooks, clean and prep broccoli, carrots, onion, peanuts.

  4. Drain pasta when cooked. Add to Spicy Coconut Peanut Sauce, toss to coat.

  5. Divide into four serving bowls, top with broccoli, edamame, and carrots.

  6. Garnish with green onion, peanuts, sesame seeds, and additional sriracha

INGREDIENTS SAUCE:

  • 1-2 inches fresh ginger, peeled and minced

  • 3 cloves garlic, peeled and minced

  • juice of 1 lime

  • ¼ cup rice vinegar

  • ¼ cup coconut milk

  • 2-3 tablespoons sriracha

  • 3 tablespoons peanut butter

PREPARATION SAUCE:

  1. Add ginger, garlic, lime juice, and rice vinegar to large saucepan over low heat, sauté until softened (1 minute).

  2. Stir in coconut milk, sriracha, and peanut butter. Continue cooking another couple minutes, whisking into a smooth sauce.

  3. Add more coconut milk for a thinner sauce, add sriracha for more spicy. Set aside.

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Roasted Carrot, Squash & Sweet Potato Soup

This soup works for a variety of diets and is easy to prepare. If desired, add some crumbled bacon on top, or even some homemade croutons. You could kick up the spice by including some thai red curry paste, too. Options, options, options...And beyond tasting good, this soup has great nutritional benefits:

  • Healthy, filling fats

  • Cold/Flu-fighting onions

  • Orange veggies filled with Vitamin A to boost the immune system

INGREDIENTS:

  • 1 butternut squash (about 2 lbs)-peeled, seeded and cut into 1-inch pieces

  • 1 pound carrots, peeled and cut into 1/2-inch rounds

  • 1 pound sweet potatoes, peeled and cut into 1 1/2-inch pieces

  • 2 onions, peeled and cut into 8 wedges each

  • 3 tablespoons EVOO

  • Salt and pepper

  • 1/4 cup pepitas (pumpkin seeds)

  • 3 tablespoons chopped dried cranberries

  • 3 tablespoons chopped fresh sage

PREPARATION:

  1. Preheat the oven to 450 degrees . Divide the squash, carrots, sweet potatoes and onions between 2 foil-lined baking sheets. Drizzle 1 tbsp. EVOO over each baking sheet; toss the vegetables to coat. Roast until lightly browned, rotating the pans halfway through cooking, about 25 minutes.

  2. In a large saucepan, combine the roasted vegetables and 8 cups water; bring to a boil over high heat. Lower the heat, cover and simmer until the vegetables are very tender, about 15 minutes. Using a blender and working in batches, puree the soup, transferring pureed portions to a clean pot; season with salt and pepper. (The soup can be covered and refrigerated for up to 4 days.)

  3. In a heavy, medium skillet, heat the remaining 1 tbsp. EVOO over medium-high heat. Add the pepitas and stir until toasted, about 2 minutes. Add the cranberries and sage and stir until fragrant, about 1 minute. Remove from the heat; season with salt and pepper.

  4. Stir the soup over medium heat until it simmers. Ladle the soup into bowls; top with the pepita-cranberry mixture and a sprinkling of pepper (Note: Makes 5 servings).

Granola On The Go

These little munchies of nutrients are an on-the-go way to carry your beloved food. You can also make these in regular-sized muffin cups for a more substantial postworkout nosh or a take-and-go breakfast option. Just increase cooking time by about 5 minutes.

INGREDIENTS:

  • 1½ cups quick-cook oats

  • 1/3 cup wheat germ

  • ½ cup chopped pecans or almonds

  • ¼ cup hemp seeds

  • ½ cup dried cranberries

  • ½ cup chopped dried apricots

  • 1/3 cup unsweetened shredded coconut

  • ½ teaspoon cinnamon

  • ½ teaspoon ground ginger

  • ½ teaspoon salt

  • 1 large egg

  • ½ cup honey or brown rice syrup

  • ¼ cup melted coconut oil

PREPERATION:

  1. Preheat oven to 350°F. In a large bowl, stir together oats, wheat germ, pecans or almonds, hemp seeds, cranberries, apricots, coconut, cinnamon, ginger, and salt. In a separate bowl, lightly beat egg and stir in honey or brown rice syrup and oil. Add wet ingredients to dry and mix until everything is moist.

  2. Divide mixture among 24 greased or paper-lined mini-muffin cups and make sure to pack it down tightly to help hold everything together. Bake for 15 minutes, or until the edges begin to brown. Let cool several minutes before unmolding. Chill in the refrigerator for up to 1 week and transport in a small zip-top bag.

  3. Use oats labeled “gluten-free” or replace oats with quinoa flakes, barley flakes, or spelt flakes + Use almond flour or ground flaxseed instead of wheat germ + Stir in sunflower seeds instead of hemp seeds + Swap out cranberries for dried cherries, chopped dried pineapple, or goji berries. (Note: Serves 12)

Orange Crush Power Bites

These portable snacks are easy to make and their smart nutrient mix will prevent the spike-and-crash in blood sugar that often comes with prefab carbs like sports drinks and gels.

Ingredients:

  • 1 large carrot, peeled and roughly chopped

  • ½ cup pecans

  • ½ cup walnuts

  • 1 cup dried apricots

  • Zest of 1 medium orange

  • 2 teaspoons minced fresh ginger

  • ½ teaspoon cinnamon

  • ¼ teaspoon nutmeg

  • ¼ teaspoon ground cloves

  • 1/8 teaspoon salt

  • 1/3 cup unsweetened shredded coconut

Preperation:

  1. Place carrot, pecans, and walnuts in a food processor and pulse until pulverized. Add apricots, orange zest, ginger, cinnamon, nutmeg, cloves, and salt and blend until mixture sticks together when pressed between your fingers.

  2. Roll mixture between your hands into 1-inch balls. You should have about 16 balls. Place coconut on a plate and roll balls in the coconut, pressing down gently to adhere. Chill in an airtight container for up to 1 week.

  3. Use almonds instead of pecans + Swap out orange zest for lemon zest + Replace coconut with hemp seeds or sesame seeds. (Note: Serves 8)